Jakarta, CNBC Indonesia – For Indonesians, rice or rice is a staple food. Because apart from being relatively inexpensive, rice can be a filling, inexpensive, and delicious meal.
However, not everyone is compatible with rice, especially those on a low-carb diet program. Fortunately, there are other healthy and filling alternatives to rice for a variety of diets.
The following is the presentation as reported Healthline.
Quinoa has a grain-like texture when cooked, but it’s actually a seed. A 1/2 cup (92 gram) serving of cooked quinoa contains 4 grams of protein or twice the amount found in the same serving of white rice.
Quinoa is a complete protein, meaning it contains all nine of the essential amino acids your body needs. This makes quinoa a great source of protein for vegetarians. These types of food are also a good source of the vital minerals magnesium and copper, which play important roles in energy metabolism and bone health.
2. Cauliflower Rice
Cauliflower is a popular choice for people looking to reduce their carbohydrate intake. After steaming, cauliflower will have a texture similar to rice and be rich in fiber.
This makes cauliflower a popular rice alternative for people on low-carb diets like keto.
A 1/2 cup (57 gram) serving of cauliflower has only 13 calories, compared to 100 calories for the same serving of white rice.
To make cauliflower rice, cut a head of cauliflower into pieces and grate it using a box grater, or chop it finely in a food processor. Cauliflower rice can be cooked over medium heat with a little oil until tender and lightly browned.
3. Broccoli rice
Like cauliflower rice, broccoli rice is a smart rice alternative for low-carb or low-calorie diets.
Its nutritional content is similar to cauliflower rice, with 1/2 cup (57 grams) packing around 15 calories and 2 grams of fiber.
Broccoli rice is also an excellent source of vitamin C, with 1/2 cup (57 grams) containing more than 25% of your Daily Value (DV). Vitamin C acts as a powerful antioxidant that can help prevent cell damage and promote immune health.
Broccoli rice can be made by grating broccoli with a grater or chopping it in a food processor. Then cook the grated results over medium heat with a little oil.
4. Shirataki Rice
Shirataki rice is another popular rice alternative for low-carb, low-calorie diets. Shirataki is made from konjac root, which originates from Asia and is rich in a unique fiber called glucomannan.
According to the product packaging, a 3-ounce (85-gram) serving of shirataki rice does not contain any calories.
Glucomannan, the main fiber in konjac root, is being studied for its many potential health benefits, including its ability to form a barrier along the lining of your intestines.
5. Barley / Barley
Barley is a grain that is closely related to wheat and rye. It looks similar to oats and has a chewy texture and smooth taste.
At about 100 calories, a 1/2 cup (81 gram) serving of cooked barley provides the same number of calories as the same serving of white rice. However, barley contains more protein and fiber.
In addition, barley contains a variety of nutrients. 1/2 cup (81 grams) provides more than 10% of the DV for niacin, zinc and selenium.
6. Whole grain couscous
Couscous is a type of pasta that is widely used in Mediterranean and Middle Eastern cuisine. Couscous is made from very small flour grains.
Whole-grain couscous is a healthier choice than the regular variety, as it’s richer in fiber and protein. The couscous grains are much smaller than the grains of rice, thus adding a unique texture to the food served.
7. Chopped cabbage
Chopped cabbage is another excellent alternative to rice. Cabbage is low in calories and carbohydrates with a light taste that is suitable for processing into many styles of cooking.
These vegetables are excellent sources of vitamins C and K, with a 1/2 cup (75 gram) serving providing 31% and 68% of the DV, respectively.
Vitamin K helps regulate blood clotting and circulation, which plays an important role in bone health.